Vitamin B4 (Choline): Liver, Brain and Alpha-GPC

Choline is often called vitamin B4. It's not as famous as B12, but plays a huge role: it supports the liver, memory and nervous system. Let's look at why it shouldn't be overlooked.

🔬 What is choline

Choline is a vitamin-like substance important for the liver, brain and nerves. The body makes little of it, so most must come from food.

• Vitamin-like.
• Liver and brain.
• Body makes little.
• From food.

🫘 Liver

Choline helps the liver remove fats and takes part in detoxification. Its lack can lead to fat buildup in the liver.

• Removes liver fats.
• Detoxification.
• Lack — fat.
• Liver support.

🧠 Brain and memory

Choline is the "raw material" for acetylcholine, the substance of memory and focus. Adequate intake supports cognitive function.

• Raw material for acetylcholine.
• Memory.
• Focus.
• Cognitive support.

⚡ Alpha-GPC

Alpha-GPC is an advanced form of choline that crosses into the brain well. It's studied for memory and focus support.

• Choline form.
• Crosses into brain.
• Memory.
• Focus.

🥚 Lecithin

Lecithin is a natural source of choline, found in eggs and soy. It's a convenient way to "top up" choline from regular food.

• Natural choline.
• Eggs and soy.
• Convenient source.
• Cell support.

🥗 Food sources

💡 Practice

• Eggs almost every day.
• Liver once a week.
• Alpha-GPC for brain load.
• Choline 400–550 mg/day.
• Don't exceed 3.5 g/day.
• Consult a doctor.